If you know or think you are suffering from inflammation, have hope! In Your Body Can Talk, 2nd Edition, there are over 100 natural, noninvasive self-care measures (pages 324–325) that you could explore to assist you in overcoming inflammation. You may also want to reference Chapter 7 in Your Aging Body Can Talk, which is entirely devoted to the topic of inflammation.

What are the signs of inflammation?

The classic signs of inflammation have been known since at least 30 BCE and were described in ancient Latin texts:

• Redness
• Heat or Warmth
• Swelling
• Pain

Inflammation is the preliminary stage for many types of disorders, health conditions, and diseases, as well as digestive disorders of every type — including Crohn's disease, ulcerative colitis, constipation, diarrhea, irritable bowel syndrome, gluten intolerance, and general nonspecific abdominal discomfort.

Most of these are related to a digestive disorder called Leaky Gut Syndrome. When the delicate lining of the intestinal tract has been damaged, it works more like a funnel, allowing a chaotic free flow of inflammatory factors into your bloodstream.

Where inflammation shows up

Respiratory: Asthma, sinus problems, shortness of breath, frequent coughing and throat-clearing are all inflammatory conditions.

Brain and nervous system: Inflammation of the brain is implicated in autism, multiple sclerosis, confusion, dementia, depression, headaches, anxiety, insomnia, and schizophrenia.

Skin: Acne, dermatitis, eczema, psoriasis, dry skin patches, rashes, rosacea, and hair loss can all reflect internal inflammation.

Autoimmune diseases — including asthma, chronic fatigue syndrome, diabetes type II, fibromyalgia, hypothyroidism, multiple sclerosis, osteoarthritis, and rheumatoid arthritis — can all be traced back to chronic inflammation.

Did the inflammation cause the disorder, or did the disorder cause the inflammation? The answer is yes and yes to both. The inflammation predicates the disorder, and the disorder contributes to long-term inflammation.

What you can do

The first consideration is to only feed and nourish your body with the highest-quality natural and organic, non-GMO foods, beverages, nutrients, and herbs you can acquire. Avoiding all processed foods is a must.

Foods to avoid or limit:

• Milled flour, especially gluten-containing flour
• Corn (whole or flour) — typically inflammatory and often genetically modified
• Vegetable oils — heat-processed, often refined with chemical solvents
• Alcohol, caffeine, all processed sugars, sodas, and sweet beverages
• Food additives and preservatives

Anti-inflammatory foods to add:

• An abundance of fresh fruits and vegetables, ideally organic — choose a variety of colors
• Raw and natural nuts and seeds (walnuts, cashews, almonds) — note that roasted nuts in cans are inflammatory
• Amaranth and quinoa — gluten-free seeds cooked like rice
• Sesame seeds and flax seeds — soak and add to smoothies, salads, or main dishes
• Turmeric — add to many recipes as an anti-inflammatory cooking spice

In the kitchen, check with your natural healthcare practitioner about specific herbs, vitamins, minerals, and essential oils. When you refer to page 324 in Your Body Can Talk, 2nd Edition, you will find many specific anti-inflammation recommendations.

What Is Candida?

Candida is a type of yeast or fungal organism. Candida albicans is the most common type to affect humans — an opportunist looking for a comfortable place to take up residence in warm, moist protected areas such as the intestinal tract, vaginal tract, and skin folds.

Candida is looking for food sources and physical protection. It loves and thrives on sugar. When Candida organisms get hungry, they may actually influence your food selection preferences — cravings for sweets, sugar, bread, and even alcohol can be augmented by its presence.

How Candida Becomes a Whole-Body Infection

In most cases, Candida permeates the entire gastrointestinal system. Your digestive system interfaces with your nervous system, hormonal system, and circulatory system. Candida also compromises immune function. Dysbiosis (digestive dysfunction caused by Candida) contributes to brain fog, confusion, depression, addictive behaviors, and emotional irritability.

Think of Candida like bread mold — the visible growth has hidden roots (called mycelia) spreading far beneath the surface. Similarly, Candida plants itself in the soft tissues of the intestinal tract, particularly the small intestine, and spreads systemically from there.

"When patients come to me with toenail fungus, I explain: you are seeing it at the toenail, but imagine the fungal infection spilled out from your intestinal tract." — Dr. Susan L. Levy

Environmental Candida: Your Home and Office

Wet and damp conditions — leaks, water damage, poorly dried fabrics and carpeting — propagate fungi easily breathed into the lungs. Be proactive about checking for leaks and mold. HVAC systems can harbor Candida at dramatically elevated levels following any water event.

How to Conquer Candida: Step by Step

Step 1: Stop feeding the beast

Avoid all refined sugars: sucrose, dextrose, fructose, maltose, corn syrup, high-fructose corn sweetener, and alcoholic beverages. Avoid artificial sweeteners, which overtax the liver. Limit starchy vegetables and milled flour products.

Step 2: Limit inflammatory foods

Avoid wheat (often hybridized or GMO) and peanuts (which may contain aflatoxin, a fungal toxin). Sprouting your grains improves digestibility. Consider a food sensitivity test through Clinical Kinesiology to determine what your body is truly compatible with.

Step 3: Nurture your microbiome

The 7 verified resident strains of beneficial bacteria to welcome are: L. acidophilus, L. salivarius, B. bifidum, B. infantis, B. longum, S. faecalis, S. faecium. Eat prebiotic foods — greens, berries, beans, gluten-free grains — to give your beneficial bacteria sustenance.

Step 4: Add anti-candida herbs and nutrients

• Pau d'arco (organic) — traditional Candida fighter, used as tincture or tea
• Garlic, echinacea, olive leaf extract
• Essential oils: clove, oregano, tea tree oil, lavender, thyme (topical or internal except tea tree)
• Citrus seed extract, colostrum, colloidal silver, caprylic acid

Step 5: Rebuild with fermented foods

If your system is accustomed to fermented foods (yogurt, kefir, sauerkraut), continue including them. If not, introduce gradually once Candida has been significantly diminished. Use food compatibility testing to guide this process.

Common Symptoms by Body System

Note: Antibiotic use, corticosteroids, birth control pills, and pregnancy can all increase susceptibility to Candida overgrowth.

Your 15-Point Plan for Preventing Bone Loss

Achieving restful and restorative sleep is a struggle for many people. The first step is to scrutinize your lifestyle.

Your Environment

Keeping your bedroom dark, quiet, and cool is essential. Examine these factors stringently — small changes often make a larger difference than expected.

Screen Time

Limiting screen time in the evening can significantly help your sleep. Dr. Levy suggests stopping all interfacing with electronics approximately four hours before bedtime. After evaluating that for several weeks, you can then experiment with different time patterns.

One patient discovered that watching news and weather for a half-hour on a large screen TV — even from a distance — had a more sleep-disruptive effect than she imagined it would.

Microwave Ovens

Dr. Levy has observed a correlation between frequent microwave use and the worst sleep problems among her patients. She does not have a microwave in her own home and avoids foods cooked or warmed in one. She suggests unplugging your microwave for several weeks as an experiment to evaluate the effects on your health and sleep.

Diet and Sleep

Eating a high proportion of fresh fruits and vegetables and omitting processed foods lays the foundation for good health generally, and allows your body to unwind and rest more easily. Many processed foods — especially those with preservatives and food additives — are neuro-excitatory and may cause overconsumption.

Caffeine and theobromine sensitivity is highly variable but commonly underestimated. Green tea, black tea, and chocolate consumed after 2 or 3 PM can delete a full night's sleep for sensitive individuals. You may have a similar issue without being aware of it.

Supplemental Support

For some people, taking an adrenal-supporting supplement in the morning can be helpful. Dr. Levy can test you using Clinical Kinesiology to determine which formula would be most appropriate. Numerous supplements, herbs, and homeopathics can be implemented — but the best first step is to repair the lifestyle, then make these additions.

Numerous medications stop or disrupt sleep, including pain relievers, antidepressants, and thyroid medication. See page 337 in Your Body Can Talk, 2nd Edition. Also check Drugs.com or ask your pharmacist.

Did you know there are more bacteria in the intestines than stars in the sky? Beneficial gut bacteria manufacture vitamins, detoxify environmental chemicals, and help metabolize hormones. Unfriendly organisms, on the other hand, can produce toxic byproducts including carcinogens. Encouraging beneficial bacteria through fermented foods is one of the simplest and most powerful things you can do for your health.

A Long History

Fermentation is one of the oldest and most economical methods of food preservation. In almost every culture, at least one fermented food still exists as part of the traditional diet. A dentist named Weston A. Price noticed the value of fermented foods as early as the 1930s — one of the common traits among vibrant, healthy non-industrialized societies worldwide was that they all consumed fermented food daily.

What Is Fermentation?

Fermentation is essentially the predigesting of a food. Lactic-acid-producing bacteria break down complex components, enhance enzymatic activity, naturally preserve the food, inhibit growth of unfavorable bacteria, and improve nutritional value and digestibility.

Fermented Food Options

• Amasake — an unrefined, sweet cultured Japanese mixture of water and sweet rice, fermented with koji bacteria. Can sweeten baked goods or be enjoyed as a warm or cold drink.
• Apple Cider Vinegar (raw, unfiltered) — fights harmful yeast overgrowth. Use in dressings, sauces, and marinades.
• Fermented Dairy: yogurt, buttermilk, kefir, cultured butter, some cheeses. These are more easily digested than plain milk — lactose is converted to lactic acid, and casein is partially broken down.
• Fermented Soy: tempeh, miso, soy sauce, tamari. Use miso in soups and sauces — add during the last minutes of cooking to preserve beneficial microorganisms.
• Raw Cultured Vegetables: sauerkraut and other lacto-fermented vegetables. These are easy to make at home using the bacteria naturally present on the vegetables.
• Others: brown rice vinegar, umeboshi, Kombucha, natto, sourdough bread.

Lacto-fermented foods should be eaten in small quantities, more like condiments. If a fermented food smells or tastes repugnant, do not consume it.

What Destroys Beneficial Bacteria?

The good bacteria in your gut are sensitive and easily destroyed by:

• Poor diet — sugar, white flour, junk food
• Alcohol and smoking
• Prescription medications and antibiotics (including antibiotics in commercial animal products)
• Chemicals — chlorine in water, pesticides in food
• Chronic stress

How Much Should You Eat?

If you have robust health and good daily elimination, your beneficial colonies are likely in balance. Aim for a serving of fermented food daily alongside a whole-foods diet. If you're often sick, have taken antibiotics frequently, or are under significant stress, consider more than one serving per day and/or a comprehensive probiotic supplement.

"Consuming fermented foods on a regular basis will not only provide better nutrition, but will enhance your inner ecology, which will heighten overall health. Not all bacteria are bad. Go proliferate the good!" — Jen Allbritton, CN

Cold vs. Flu: How to Tell the Difference

Historical Flu Epidemics

Annual flu epidemics kill 250,000–500,000 people each year and cause severe illness in 3–5 million. New strains jumping from animals to humans can be even more devastating, as the global population has no prior immunity.

• 1918 "Spanish Flu" (H1N1) — killed 20–50 million worldwide. Unusually lethal in young adults. Origins still unknown.
• 1957–58 "Asian Flu" (H2N2) — roughly 2 million deaths worldwide. Emerged when a human H2N2 strain combined with a mutant duck strain.
• 1968–69 "Hong Kong Flu" (H3N2) — killed approximately 1 million globally. H3N2 viruses still circulate today.
• 1976 "Swine Flu" — the vaccine campaign caused over 450 cases of Guillain-Barré Syndrome, a rare neurological disorder.
• 1997 "Bird Flu" (H5N1) — first flu virus found to spread directly from birds to people. The WHO has recorded 598 cases since 2003 with 352 deaths.
• 2009 "Swine Flu" (H1N1) — originated in Mexico. A combination of Eurasian swine flu with a mix of bird, swine, and human flu viruses. Killed more than 18,000 worldwide.

Your digestive system chemistry lab was designed to function perfectly, and it usually will — if you follow common sense and natural health principles.

These are helpful recommendations for bladder irritation and infection. Always work with your healthcare practitioner to determine what is most appropriate for your individual situation.

Wouldn't it be nice if you could transform a simple, frequent activity in your routine into a genuine health benefit? If you can turn the hot and cold water controls on your shower or bathtub, you can support your circulatory system, respiratory system, immune function, and energy level — for free, every day.

A Brief History of Hydrotherapy

Changing up the water temperature from warm or hot to cool or cold provides notable health benefits that have been recorded over the centuries. Throughout most of history, bathing was accomplished with lake or stream water, and the concept of intentionally alternating between hot and cold water for therapeutic purposes was widely accepted in ancient public bathhouses.

By the late 1700s, these observations had grown into the science and practice of hydrotherapy. Sebastian Anton Kneipp (1821–1897), a Bavarian priest who credited cold water plunges in the Danube River with curing his own tuberculosis, became one of its most celebrated pioneers. His book, My Water Cure, first published in 1886, became a foundational resource for Nature Therapy doctors across Europe.

Dr. John Henry Kellogg (1852–1943) later researched and documented hydrotherapeutic protocols for countless health conditions. This tradition of structured water therapy continues in naturopathic and integrative medicine today.

Why It Works

Alternating between hot and cold water causes your blood vessels to alternately dilate and constrict — a kind of vascular exercise. This can:

• Improve circulation and blood vessel flexibility
• Help prevent or delay arteriosclerotic buildup
• Tone the cardiovascular system
• Support immune function
• Increase energy and reduce fatigue
• Assist lymphatic drainage

How to Start

Dr. Levy's recommended approach for beginners — adjust based on your own comfort and health status:

"Begin slowly, then add to your experience, and nudge yourself forward to the edge of your tolerance as you feel is possible." — Dr. Susan L. Levy

Important Notes

If you have a cardiac or cardiovascular condition, consult your healthcare practitioner before beginning contrast hydrotherapy. Extreme cold plunges are an advanced practice — not recommended for those who haven't trained toward them. The gentle alternating approach described above is appropriate for most people and provides meaningful benefit without extremes.

Dr. Levy personally practices contrast hydrotherapy and has experienced the invigoration of alternating between the 104° hot springs pool in Glenwood Springs, Colorado and rolling in the nearby snow.

The human body was designed to be in motion, with appropriate rest periods. A sedentary lifestyle contributes to poor posture, diminished lung capacity, flabby muscles, hormonal imbalances, sluggish digestion, and many other conditions — most of which can be directly countered by simply walking.

What Walking Does for Your Body

• Heart & Circulation: Helps your heart pump more efficiently, circulating fresh blood and oxygen to all cells. Lowers high blood pressure, improves stamina.
• Brain & Cognition: Improves blood flow to the brain, enhancing memory and cognitive function, reducing cognitive decline, and supporting neurotransmitter production.
• Mood & Stress: Improved neurotransmitter flow reduces stress, averts anxiety, and assists with mood imbalances. Regular walkers report less fatigue and greater productivity.
• Strength & Balance: Walking builds muscle strength and improves balance, reducing the risk of falls — especially important as we age.
• Blood Sugar: Regular walking can improve blood sugar metabolism and reduce the likelihood of developing type 2 diabetes.

NEAT: The Science Behind Movement

Dr. James A. Levine, M.D. coined the term Non-Exercise Activity Thermogenesis (NEAT) — the energy expended in all activities that are not sleeping, eating, or formal exercise. His research demonstrates that low-level, frequent movement throughout the day has a profound impact on metabolism and health, independent of dedicated exercise sessions. His book, GET UP!, is referenced in Your Aging Body Can Talk, pages 36+, in the chapter "Move It and Preserve It."

Dr. Levy's Recommendation

In addition to physically walking, Dr. Levy recommends walking with conscious intention — directing your awareness toward a particular organ, meridian, or body area that needs support as you move. This integrative approach combines physical activity with the energetic awareness central to Clinical Kinesiology practice.

The liver plays a crucial role in keeping all of the body's systems balanced and maintained. Unlike the kidneys (which can be supported by dialysis) or the lungs (which can be assisted by a ventilator), there is no mechanical substitute for liver function. Each year, approximately 2,000 people in the United States experience liver failure — around half of those cases are a direct result of medications.

Close to 1,000 medicines, drugs, and herbs are known to be capable of injuring the liver. The following ten are among the most significant:

Artificial sweeteners were initially designed as sugar substitutes to help with weight management. The results have been the opposite — obesity rates have worsened, and these substances may in fact be toxic.

Five artificial sweeteners are currently approved for consumer use: saccharin, neotame, acesulfame potassium, aspartame, and sucralose. Of these, sucralose and aspartame are the most widespread and most concerning.

1. Sucralose (Splenda)

Sucralose is essentially denatured sucrose. Its preparation involves chlorinating sucrose — chemically altering sugar molecules by substituting three chlorine atoms for three hydroxyl groups. Chlorine is a known carcinogen. There have been no long-range studies of sucralose's effects on the human body. Pre-approval research indicated possible toxicity, yet it was approved nonetheless.

2. Aspartame (Equal, NutraSweet)

Found in thousands of everyday products — yogurt, sodas, pudding, chewing gum, bread, tabletop sweeteners. According to independent researchers, aspartame accounts for approximately 80% of all food additive complaints to the FDA. In a report from Flying Safety, an official U.S. Air Force publication, pilots were warned not to consume aspartame in any amount — citing it as a possible cause of brain tumors, mental retardation, birth defects, epilepsy, Parkinson's disease, fibromyalgia, and diabetes.

How to Eliminate These from Your Diet

Check food labels and avoid anything containing:

• Aspartame
• Acesulfame Potassium (K)
• Saccharin or Sucralose
• NutraSweet®
• Splenda®

Avoid all products labeled "low calorie," "diet," "sugar free," or "no sugar added" — these almost always contain artificial sweeteners. Use natural sweeteners like raw, organic honey instead. Drink purified water rather than diet beverages. Do not rely on tap water, which has been found to be contaminated with sucralose in some studies.

Studies have linked coffee with cancer of the bladder, rectum, pancreas, colon, ovaries, prostate, and breast. Even a single cup raises the stomach temperature by 10–15 degrees, places measurable stress on the heart, lungs, kidneys, liver, pancreas, and adrenal glands, and narrows blood vessels in the brain. Many doctors now find coffee — along with its pesticide content — to be a dangerous stressor to multiple organ systems.

16 Conditions Worsened by Caffeine

Caffeine Content Reference Chart

What to Drink Instead

• Filtered or spring water — plain, or with fresh lemon or lime
• True herbal teas (caffeine-free)
• Freshly extracted fruit or vegetable juice
• Homemade rice milk, almond milk, oat milk
• Health smoothies (filtered water or nut milk base, fresh fruit, protein powder, ground nuts or seeds)
• Apple Cider Vinegar Drink: 2 Tbsp raw ACV + 1 Tbsp raw honey in a cup of hot water
• Roasted grain beverages: Teeccino, Kaffree Roma, Pero, Postum, Bambu
• Dacopa (roasted dahlia root)